Not too long ago, I stumbled across this thread by Steve Magness, an athletic performance coach and author of books like The Science of Running and Do Hard Things. He’s also active on social media, where he shares loads of no-nonsense, scientifically-grounded tips on how to be a better runner and all-around athlete, and just a healthier human in general.
What I found so interesting about the thread is that it wasn’t about working out more or changing what you eat (even though those topics are worthy too) — it was about sleep:
So, I thought I’d ask: how do you get better sleep? (Or, what are your challenges to getting good sleep, and how do you handle them?) Are there routines you follow, or things you do at night to help yourself fall asleep faster, or get a good night’s sleep as often as you can? How do you sustain it?
I’d love to hear your suggestions, as I’m afraid I’ve always been an extremely light sleeper my whole life — I’d love to learn your secrets! — Terrell
Days I exercise & am busy are definitely better sleep nights. But also the typical unwind ideas - no alcohol, no phone, reading always help. Lately when I’ve had more of a struggle to fall asleep I have listened to meditations. Those help a ton & I’ve been able to replicate some parts of the guided mediations for myself when I have middle of the night wakes. Worst case, I get back up, write down whatever is on my mind, reset & get back in bed to try again
Work is crazy for me and sometimes I just can’t stop my brain from spinning. I tried Melatonin but it made me feel like I had a hangover. I like dream water pretty natural. I like it it helps me fall asleep not so great to stay asleep. I only take it when it’s been at least a week between good sleeps so it continues to work pretty well. I could also decrease my coffee intake 😳….scratch that idea😆☕️☕️☕️
Ok I never really paid much attention to sleep but as I have aged my sleeping pattern has changed a lot! I go to sleep pretty easily but wake up during the night. Sometimes for a couple minutes but sometimes for hours. I’ve tried breathing solutions and counting backwards. I’m not a pill taker so no melatonin etc. I wake up and have plenty of energy so I’m guessing I get better sleep than I thought!
Yeah, I'm in the good sleepers group too. My mind goes in airplane mode as soon as I put my seatbelt on an flight. I also take power naps every single day!
Caffeine only in the morning, no alcohol. I found out that cardio exercises in the evening can make me hyper. So I can only take an Yoga or Pilates classes
40 years ago, I had trouble kicking a cold and got a prescription for what could have been bronchitis. During the session with the doctor, I told him, I had three cups of coffee a day … he suggested that I cut back by making “half-and-half” … half regular and half decaf … as has been said, exercise is key. My best sleep comes when my wife and I work our butts off in the yard, do a 5K or 10K, or drive somewhere different and log miles “just exploring”.
Well, Terrell, sleep is not a problem. I just drop off about anywhere, anytime. It's always been that way, even with a little one. Guess I am just lucky ! I do have some advice.. . .don't go to sleep while driving!
Not good. . . you might have an accident! That I can attest to. It is a lot safer running! :)
I’m one of those lucky ones who can sleep anywhere at any time - or may be because I carry a life-long sleep deficit that I’m always able to sleep. But drinking too much water in the evening can cause bathroom break interruptions in the night, especially now with aging - so I try to avoid fluids after 7/8
I've been fortunate to be a good sleeper most of my life so please don't hate me! I'll echo some of what others have said. For me, no caffeine after noon, consistent bedtime and wake time, reading 10-20 minutes before bed, and a dark, quiet, and cool room. If I'm in an unfamiliar or noisy place, I will use earplugs to ensure I get my quiet sleep.
Quiet is important … but, not always achievable … night before a half in Stuart, FL, motel was convenient to race but in path of small nearby airport runway AND a rail line. Over the years, waking to train/plane noise was annoying, but now it’s one of those things I quit fretting about … I think about past memorable trips involving air travel or times when my brother and I as kids would count the cars in the train.
I've always been a horrible sleeper. I've tried sleep aids, like melatonin and so many other things. They either have no effect or they make me wide awake. I even have to switch day/night medications when I have a cold. I take the daytime medicine at night and the nighttime medicine during the day. The one and only thing I've ever found to help me sleep good at night is turmeric. I take turmeric curcumin supplements from Vimerson Health every day, and that significantly helps my sleep - even in situations where I would normally not sleep much at all (like when we go camping). The serving size says to take 2 capsules per day, but I only take 1. It does sometimes give me really strange dreams (I've always had vivid dreams, but turmeric makes the dreams weirder), but once my body gets used to it and gets to be at steady state, the weird dreams lessen. I can always tell when I've skipped a few days because I start to not sleep well again. That's the only thing I've found to work for me. (Note that I do not drink caffeine at all, so that's not the cause of me not sleeping well.)
It probably took a couple months of taking it regularly for the weird dreams to lessen. But the benefit of good sleep after so many years of not sleeping well was totally worth the transition time.
I am a horrible sleeper but what has helped: no phone/screens after 8 pm (kindle is ok). Lights off by 9 pm with my Kindle. Enough exercise everyday. No caffeine after 9 am. Enough sunlight.
The best sleep I ever had in my life was when I went on a 30 day caffeine detox. 8.5 hours every single day. I really want to quit caffeine completely but love the morning coffee too much. Maybe I'll try another 30 day detox again.
Now that's interesting... I love my coffee too, it's almost impossible to imagine waking up and starting my day without it. But you've given me food for thought...
Honestly, give the detox a shot! If not anything, it's a fascinating experiment. It's not just sleep, I found myself becoming significantly calmer and almost zero irritability.
The first cup of coffee after a 30 day detox is something else. I imagine that's what cocaine must feel like, LOL. I had a crazy wave of euphoria right after the first cup, then put on some music and danced vigorously for almost 50 minutes, it was nuts.
Hey Terrell, afraid I've never cracked the sleep code either! A combination of getting so exhausted I eventually sleep all night or waking up in the early hours worrying about who knows what doesn't seem to be the best way to reach top performance!!
Another thing that I do NOT recommend is what I have been guilty of doing in bed … playing Words With Friends! This “retired engineer” should understand that exercising one’s brain just before sleep is, as my niece would say, “so wrong in so many ways”!
Same! That's kinda been my pattern, especially since having young kids, when you really don't get much sleep at all, especially for those first couple of years. I've heard friends tell me never to read in bed, because it gets your mind going instead of allowing it to settle down, and then of course there's our phones/devices. So many distractions...
I think reading is a book is actually quite a good way of relaxing before trying to sleep - guess it depends on the content. Maybe not something political!!
Completely agree with you regarding phones etc though.
I worked in retail most of my life and that schedule is erratic. Some days an opening shift 5am 6am, some days a closing shift, not getting home until 11 pm. We know that good sleep is good, but consistent sleep is better and retail just isn’t conducive to a regular sleep pattern. So now, I’m retired and Actively striving for consistent sleep . It’s working. I aim to be in bed by 10, might read a bit or Sudoku, and get up between 6 and 630. I feel better, have more energy and my Garmin sleep scores are finally hitting the 80s.
I used to take melatonin a couple of times a week, but I don’t even use that anymore. In fact, I think I probably need to throw out my bottle that has passed its expiration date lol
Content is very important! My go-to is light (but well-written) fiction, currently enjoying Iona Whishaw's mystery series featuring Lane Winslow. I can read just a few pages before descending into deep sleep (according to my Fitbit....). Politics, world crises, etc., are the WORST material to put in your brain at sleep time.
So true! I've got a book called The Genius of Birds (by Jennifer Ackerman) that I thumb through and read just a couple of pages from at night, when I need to. Nothing too agitating about reading about birds 🐦 😃
Days I exercise & am busy are definitely better sleep nights. But also the typical unwind ideas - no alcohol, no phone, reading always help. Lately when I’ve had more of a struggle to fall asleep I have listened to meditations. Those help a ton & I’ve been able to replicate some parts of the guided mediations for myself when I have middle of the night wakes. Worst case, I get back up, write down whatever is on my mind, reset & get back in bed to try again
CBD at bedtime. No caffeine after about 1 pm.
Work is crazy for me and sometimes I just can’t stop my brain from spinning. I tried Melatonin but it made me feel like I had a hangover. I like dream water pretty natural. I like it it helps me fall asleep not so great to stay asleep. I only take it when it’s been at least a week between good sleeps so it continues to work pretty well. I could also decrease my coffee intake 😳….scratch that idea😆☕️☕️☕️
Ok I never really paid much attention to sleep but as I have aged my sleeping pattern has changed a lot! I go to sleep pretty easily but wake up during the night. Sometimes for a couple minutes but sometimes for hours. I’ve tried breathing solutions and counting backwards. I’m not a pill taker so no melatonin etc. I wake up and have plenty of energy so I’m guessing I get better sleep than I thought!
Well let’s see if this will post!! I’m having major issues with Substack!
Yeah, I'm in the good sleepers group too. My mind goes in airplane mode as soon as I put my seatbelt on an flight. I also take power naps every single day!
Caffeine only in the morning, no alcohol. I found out that cardio exercises in the evening can make me hyper. So I can only take an Yoga or Pilates classes
40 years ago, I had trouble kicking a cold and got a prescription for what could have been bronchitis. During the session with the doctor, I told him, I had three cups of coffee a day … he suggested that I cut back by making “half-and-half” … half regular and half decaf … as has been said, exercise is key. My best sleep comes when my wife and I work our butts off in the yard, do a 5K or 10K, or drive somewhere different and log miles “just exploring”.
Well, Terrell, sleep is not a problem. I just drop off about anywhere, anytime. It's always been that way, even with a little one. Guess I am just lucky ! I do have some advice.. . .don't go to sleep while driving!
Not good. . . you might have an accident! That I can attest to. It is a lot safer running! :)
I’m one of those lucky ones who can sleep anywhere at any time - or may be because I carry a life-long sleep deficit that I’m always able to sleep. But drinking too much water in the evening can cause bathroom break interruptions in the night, especially now with aging - so I try to avoid fluids after 7/8
I've been fortunate to be a good sleeper most of my life so please don't hate me! I'll echo some of what others have said. For me, no caffeine after noon, consistent bedtime and wake time, reading 10-20 minutes before bed, and a dark, quiet, and cool room. If I'm in an unfamiliar or noisy place, I will use earplugs to ensure I get my quiet sleep.
Quiet is important … but, not always achievable … night before a half in Stuart, FL, motel was convenient to race but in path of small nearby airport runway AND a rail line. Over the years, waking to train/plane noise was annoying, but now it’s one of those things I quit fretting about … I think about past memorable trips involving air travel or times when my brother and I as kids would count the cars in the train.
Hey there Carissa!! 👋 It's been a long time! How are you, my friend?
I'm good and sleeping well! 😁 Hope things are good for you.
I've always been a horrible sleeper. I've tried sleep aids, like melatonin and so many other things. They either have no effect or they make me wide awake. I even have to switch day/night medications when I have a cold. I take the daytime medicine at night and the nighttime medicine during the day. The one and only thing I've ever found to help me sleep good at night is turmeric. I take turmeric curcumin supplements from Vimerson Health every day, and that significantly helps my sleep - even in situations where I would normally not sleep much at all (like when we go camping). The serving size says to take 2 capsules per day, but I only take 1. It does sometimes give me really strange dreams (I've always had vivid dreams, but turmeric makes the dreams weirder), but once my body gets used to it and gets to be at steady state, the weird dreams lessen. I can always tell when I've skipped a few days because I start to not sleep well again. That's the only thing I've found to work for me. (Note that I do not drink caffeine at all, so that's not the cause of me not sleeping well.)
That's really interesting, Karen. Especially about how it affects your dreams! How long did it take for your body to adjust to the 1 capsule each day?
It probably took a couple months of taking it regularly for the weird dreams to lessen. But the benefit of good sleep after so many years of not sleeping well was totally worth the transition time.
I am a horrible sleeper but what has helped: no phone/screens after 8 pm (kindle is ok). Lights off by 9 pm with my Kindle. Enough exercise everyday. No caffeine after 9 am. Enough sunlight.
The best sleep I ever had in my life was when I went on a 30 day caffeine detox. 8.5 hours every single day. I really want to quit caffeine completely but love the morning coffee too much. Maybe I'll try another 30 day detox again.
Now that's interesting... I love my coffee too, it's almost impossible to imagine waking up and starting my day without it. But you've given me food for thought...
Honestly, give the detox a shot! If not anything, it's a fascinating experiment. It's not just sleep, I found myself becoming significantly calmer and almost zero irritability.
The first cup of coffee after a 30 day detox is something else. I imagine that's what cocaine must feel like, LOL. I had a crazy wave of euphoria right after the first cup, then put on some music and danced vigorously for almost 50 minutes, it was nuts.
Wow! I bet!!
Hey Terrell, afraid I've never cracked the sleep code either! A combination of getting so exhausted I eventually sleep all night or waking up in the early hours worrying about who knows what doesn't seem to be the best way to reach top performance!!
I shall be watching this thread with interest...
Another thing that I do NOT recommend is what I have been guilty of doing in bed … playing Words With Friends! This “retired engineer” should understand that exercising one’s brain just before sleep is, as my niece would say, “so wrong in so many ways”!
Won’t give up my WWF, but, yes, I’ve quit playing at night.
Same! That's kinda been my pattern, especially since having young kids, when you really don't get much sleep at all, especially for those first couple of years. I've heard friends tell me never to read in bed, because it gets your mind going instead of allowing it to settle down, and then of course there's our phones/devices. So many distractions...
I think reading is a book is actually quite a good way of relaxing before trying to sleep - guess it depends on the content. Maybe not something political!!
Completely agree with you regarding phones etc though.
I worked in retail most of my life and that schedule is erratic. Some days an opening shift 5am 6am, some days a closing shift, not getting home until 11 pm. We know that good sleep is good, but consistent sleep is better and retail just isn’t conducive to a regular sleep pattern. So now, I’m retired and Actively striving for consistent sleep . It’s working. I aim to be in bed by 10, might read a bit or Sudoku, and get up between 6 and 630. I feel better, have more energy and my Garmin sleep scores are finally hitting the 80s.
I used to take melatonin a couple of times a week, but I don’t even use that anymore. In fact, I think I probably need to throw out my bottle that has passed its expiration date lol
Content is very important! My go-to is light (but well-written) fiction, currently enjoying Iona Whishaw's mystery series featuring Lane Winslow. I can read just a few pages before descending into deep sleep (according to my Fitbit....). Politics, world crises, etc., are the WORST material to put in your brain at sleep time.
So true! I've got a book called The Genius of Birds (by Jennifer Ackerman) that I thumb through and read just a couple of pages from at night, when I need to. Nothing too agitating about reading about birds 🐦 😃
😂😂🕊️🦅🦆🦜🪿🦩🐦⬛🦤🦚🦃🐓🦢🐣